Mediterranean Italian Chickpea Soup

Mediterranean Italian Chickpea Soup

Introduction

Mediterranean Italian Chickpea Soup is a delightful and hearty dish that brings a taste of the Mediterranean right to your kitchen. Packed with nutritious ingredients like chickpeas, vegetables, and aromatic spices, this soup is not only comforting but also brimming with flavor. It’s perfect for a cozy dinner or a warm lunch.

Why Make This Recipe

This soup is not only easy to make but also a healthy option for you and your family. Chickpeas are a great source of protein and fiber, making this soup filling and nutritious. Additionally, it’s low-cost and can be made with pantry staples. Whether you’re looking for a quick weeknight meal or a dish to impress friends, this Mediterranean Italian Chickpea Soup fits the bill!

How to Make Mediterranean Italian Chickpea Soup

Making this soup is simple and straightforward. Follow these easy steps to create a delicious meal that’s sure to please.

Ingredients:

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 carrots, peeled and diced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 2 cups diced tomatoes (canned or fresh)
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Directions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and carrots, and sauté until softened, about 5-7 minutes.
3. Stir in the chickpeas, vegetable broth, diced tomatoes, oregano, cumin, salt, and pepper.
4. Bring the soup to a boil, then reduce heat and let it simmer for about 20-25 minutes.
5. Adjust seasoning if necessary.
6. Serve hot, garnished with fresh parsley.

How to Serve Mediterranean Italian Chickpea Soup

Serve this soup hot, with a sprinkle of fresh parsley on top for a pop of color and flavor. It goes well with crusty bread or a simple side salad. Enjoy it as a main dish or as an appetizer.

How to Store Mediterranean Italian Chickpea Soup

To store the soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 4 days. If you want to keep it longer, you can freeze it. Just make sure to leave some space in the container, as the soup may expand when frozen.

Tips to Make Mediterranean Italian Chickpea Soup

• If you like a spicier kick, add a pinch of red pepper flakes while cooking.
• You can also add other vegetables, like zucchini or spinach, for additional flavor and nutrition.
• Use fresh herbs for garnish to enhance the soup’s aroma and taste.

Variation

Feel free to customize this recipe. You can add cooked pasta or quinoa for extra texture and heartiness. Also, swapping chickpeas for other beans like white beans or lentils could create interesting new flavors.

FAQs

1. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas. Soak them overnight and cook them before adding them to the soup.

2. Is this soup vegan?
Yes, this Mediterranean Italian Chickpea Soup is entirely vegan as it uses vegetable broth and no animal products.

3. How can I make this soup thicker?
To thicken the soup, you can blend a portion of it using an immersion blender or regular blender, then stir it back in. Alternatively, you can add a little cornstarch mixed with water.

Enjoy making your Mediterranean Italian Chickpea Soup! It’s a nourishing and tasty addition to your meal rotation.

Mediterranean Italian Chickpea Soup

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• Author: olivia
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

A delightful and hearty Mediterranean Chickpea Soup, packed with nutritious ingredients and aromatic spices, perfect for cozy dinners and warm lunches.

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Ingredients

Scale 1x2x3x

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 carrots, peeled and diced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 2 cups diced tomatoes (canned or fresh)
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley for garnish

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Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and carrots, and sauté until softened, about 5-7 minutes.
3. Stir in the chickpeas, vegetable broth, diced tomatoes, oregano, cumin, salt, and pepper.
4. Bring the soup to a boil, then reduce heat and let it simmer for about 20-25 minutes.
5. Adjust seasoning if necessary.
6. Serve hot, garnished with fresh parsley.

Notes

For a spicier kick, add a pinch of red pepper flakes. You can customize with other vegetables and fresh herbs for enhanced aroma and taste.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 320
• Sugar: 6g
• Sodium: 600mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 40g
• Fiber: 12g
• Protein: 15g
• Cholesterol: 0mg

Keywords: chickpea soup, Mediterranean soup, vegan soup, healthy soup